Thursday June 20 2019

  FACT:  Mrs Brunner was pregnant for this throw down competition and was wondering why her legs felt SO HEAVY !!     Weak skill Day   STRICT PULL UPS ANYBODY????   TEMPO 1/0/3-5   START Beginners to advanced 1* PARALLEL GRIP …RINGS…. FOREARM AND BICEP ASSIST 2. *BICEP GRIP…  BICEP ASSISTS 3. * REGULAR […]

Wednesday June 19 2019

Warm up  4 wall walks from plank  30 second wall sits  2 ps cart wheels….. just do it  10 single leg hops ps 6 … 1 burpee and 2 lateral bounds  10 MB cleans  PRACTISE Clean and Jerk  Strength/Skill   6×3 Clean and Jerks and 10 DB front squats between sets   WOD: Every 75 […]

Tuesday June 18 2019

    START THEM YOUNG HAPPY Tuesday Chipper Tuesday WOD: EMOM for 16 mins Mins 0,4,8,12 – 50 DUs Mins 1,5,9,13 – 15 push ups Mins 2,6,10,14 – 100m run Mins 3,7,11,15 – 10 pull ups   WOD: 3RFT… Cardio action 500m row 400m run Rest 2 mins

Monday June 17 2019

Strength Staggered stance Deadlift 2RM WHY ? Single leg.. you will recruit more muscle fibres and work all 3 plain of motion, way less stress on your spine! 1×10ps 1×8 1×5 1×3 1×2… WOD: # 1 AMRAP10 10 Chest-to-Bar Pull-up* strict 15 KB Swing (53/35#) 30 Double-under*** SCALE SINGLE LEG JUMPING JACK  WOD: # 2 […]

Sunday June 16 2019

PLEASE LOOK BACK IN YOUR BOOKS TO DECEMBER 2018 U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an […]

Thursday June 13 2019

  Book in with Andrea a Physiotherapist working part time out of CFSS.   Go to seasidephysio.ca to book on line or text!   ANDREAS FIRST CLIMB TO THE TOP ! SURPRISE ROPE TRAINING TODAY !! LEARN WRAP, J AND HOOK, BEGINNERS PLEASE HANG ON ROPE OR DO LYING DOWN PULLS    WOD 10 MIN […]

Wednesday June 12 2019

Warm up 10 S A push ups 10 SL DL KBell 10 burpees Band releases   Strength Bench press 5 4 3 2 1 1 1 and DBell calve raises 10 10 10 10 10   WOD choice A or B A) Deadlifts 4×6 reps @ 70-75% Superset with 50ft farmers carry walking lunge B) […]

Tuesday June 11 2019

  Getting them in young Warm up  10 banded arm circles  2x bear crawl with cone on back 10 banded arm circles  2x crab walk 10 banded push ups  supine rig leg lifts 15x a side  banded walks for hips    Chipper Tuesday 5 ps single leg weight plate halo circles 10 banded pushups, on […]

Monday June 10 2019

 MIKE CAN’T SAY ENOUGH ABOUT YOU! STRONG, MOTIVATING, HELPFUL TO ALL, PLEASANT TO BE AROUND.  I AM ONE OF THE LUCKY ONES TO WATCH YOU AND EMILY THROUGH YOUR CAREER PATHS AND OUT THE OTHER END AND  NOW NEW BABY! THANK YOU FOR ALL YOU DO AT CFSS!  ….YOU CAN RUN BUT YOU CANT HIDE FROM […]

SUNDAY JUNE 9 2019

  WOW…. What a story, PLEASE look back in your books to December 9 2018 to compare your scores, times, reps.     A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. […]